Diana Boggia: Spring children ahead with daylight saving time

Diana Boggia

Friday

Feb 25, 2011 at 12:01 AMFeb 25, 2011 at 5:00 AM

A sign of spring is daylight saving time, which occurs on March 13 at 2 a.m. “Springing forward” and losing an hour of sleep can be extremely disruptive to a child’s internal clock, taking weeks to adjust, with a lack of sleep leading to cranky temperaments and meltdowns.

As the warmth and beauty of a long anticipated spring approaches, we let our minds wander to visions of longer, warmer days where, finally, our children can get outside and run!

Another sign of spring is daylight saving time, which occurs on March 13 at 2 a.m. “Springing forward” and losing an hour of sleep can be extremely disruptive to a child’s internal clock, taking weeks to adjust, with a lack of sleep leading to cranky temperaments and meltdowns.

Although it’s not too much of a problem for adults, losing an hour of sleep from one day to the next, is quite a leap when we are asking our children to go to bed on Saturday night at 8 p.m., and Sunday night at 7 p.m., according to their internal clocks.

With a good plan and a little effort you can keep your child on an appropriate sleep schedule, help him transition with success, and go to bed at his “usual time,” rather than an hour later than usual for nights on end, after the clocks change.

Get started now

Since you have about three weeks to get your child to bed an hour earlier than usual, start bedtime routines 10 minutes earlier beginning tonight and move it up by 10 minutes every third night until you reach your desired bedtime.

For example, if bedtime routines usually start at 7 p.m. with a bath, get your child into the tub at 6:50 p.m. tonight. Move consistently through your exact bedtime routine without changing or eliminating any activities.

Keep bedtime snacks, brushing teeth, stories, and songs, all before lights out. No need for a lot of discussion regarding time changes, but if your child recognizes times on a clock, adjust the clock. If favorite TV shows are an issue, offer to record the show which can be watched the next day, after school and homework, provided bedtime goes well tonight. Just remember, you’re the parent. Remain patient and stay with your plan.

Staying focused

Many pediatricians strongly agree that the best way to adjust an internal clock is with a slow, incremental transition. The more consistency in your bedtime routine, the more successful you will be with transitioning your child to sleep an hour earlier over the next three weeks.

Understand that you are adjusting an internal clock for your child, so when he says he’s not tired, go ahead and offer another bedtime story, not an extra game time or TV time. Quiet bedtime activities, stories, songs and review of the day are relaxing and comforting, which will provide an ideal atmosphere for the transition.

Some children experience trouble falling asleep, some may not be able to stay asleep, and some get up early in the morning before they’ve had their 10 to 12 hours. Possible causes include internal clocks, being a light sleeper, too much sleep during the day, or stress. Children can experience stress from peer pressure, bullying, household chaos, major changes in routine, no routine or a misunderstanding of their behaviors. Be mindful of these triggers, and minimize or eliminate the causes.

Steps for success

Develop an easy, stress-free schedule and stick to it. Decide what time your child should be in bed with lights out, and work backwards. Twenty minutes before lights out, read stories to him in his bed. Fifteen minutes before that, dry him off with a warm towel and help him into his PJs. Five minutes before that, he’s in the tub, relaxing in the warm water, playing in the bubbles. Just before his bath he brushes his teeth.

Relax and enjoy bedtime with your child, it’s a time for reassurances and love. In most cases, a quiet, stress–free, structured routine an hour before bedtime will help your child to fall asleep and stay asleep. Your efforts will pay off, and you’ll be ready for daylight savings time.

Diana Boggia, M.Ed., is a parenting educator in Stark County, Ohio. Send your child-rearing questions to Family Matters@cantonrep.com or The Repository, c/o Family Matters, 500 Market Ave. S, Canton, OH 44702. Find additional parenting resources, along with links to all of her columns, at Diana Boggia’s website,
www.yourperfectchild.com.

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